CrossFit Salzburg – Kurs

Warm-up

15 Min Warm Up Trainer’s Choice (No Measure)

0 – 7

10 cal Row

10 Sit-Up

10 Back Extension

10 Push-up

10 Air Squat

8 – 15

Flamingo

Tip Toes

Samson Stretch

PVC:

Dislocks in Superman-Position

CORE STRENGTH

Metcon (No Measure)

4 Rounds of:

20 sec. L-Sit (On KBs or Boxes)

10 sec. Rest

20 sec. Chin Up Hold

10 sec. Rest

WOD

Metcon (Time)

In teams of 2

2 rounds for time of:

100 KB Swings 32/24//24/16kg

50 synchronized worm squats* 50/35//40/17kg

100 Jerks 50/35//40/17kg

50 alternating Partner Box Jump overs** 24/20″

Time Cap: 25 min.
Description:

as a team you complete 100 kb swings, switch as needed.

Then continue with 50 synchronized worm squats* which means, both partners need to reach full depth and full lockout at the same time with the barbell on their shoulders facing each other! (No need to alternate sides)

Go on with 100 Jerks, switch as needed.

Finish round 1 with 50 alternating partner box jump overs**, which means partner a jumps over the box then partner b jumps over the box until 50 reps. completed. (Yes, each jump counts as a rep.)

Score: time